3 Exercises To Inspire Your Next At-Home Workout
2020 has been quite a year, and if you’re anything like us the combination of stress, gyms being shut and wanting to avoid public spaces might have meant that your fitness routine has more than probably fallen by the wayside. Focusing on fitness can be a welcome respite from the anxiety caused by the coronavirus and if there ever was a time that a little stress reliever was needed this is it. And we have good news, you can continue to sweat it all out in the privacy of your living room, with a few simple exercises. Easy to do and requiring no equipment, these 3 workouts are perfect for incorporating into your everyday routine.
（１）Bicycle Crunch
As the name suggests, this workout is like riding a bicycle and is perfect for those looking to tone their core. Requiring no-equipment, it’s the perfect beginner's level exercise you can do anywhere - here’s how.
Target: Core, lower abdomen, waist, thighs, hips
Action: First lie flat on the yoga mat, put your hands behind your ears; raise your legs in the air and bend your knees to make your legs appear at 90 degrees, and then imagine that there is a bicycle in front of you, and move in a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
Times: hold for 60 seconds, 2-3 times
（２）Plank
The plank is a bodyweight exercise which involves holding your body in a straight line off the ground. This static exercise works harder than it looks, engaging multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes.
Target: Core, lower abdomen, waist, thighs, hips
Action: Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.
Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for as long as you can - expect your ab muscles to start shaking, but don’t worry - this is a sign that it’s working!
Frequency: The longer the better, but make sure to start slow and work your way up, starting with 30 seconds hold, gradually increasing to 60 seconds, 90 seconds and 120 seconds.
（３）Leg Raise
Simple, but effective leg raises target your abs, build your core strength and unlike crunches, they work to target your lower stomach muscles, which can be tricky to tone up.
Target: lower abdomen, thighs, calves
Action: Start by lying on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold, then raise your legs back up and repeat.
Frequency: x15 times in groups of 3
10 min whole body home work out!
If you’re looking for some more home workout inspiration, you can also follow this 10-minute full-body work out which is the perfect daily challenge to get you moving at home.
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